Explore this self hypnosis script to see the five steps of the process in action.

This self hypnosis script shows how to do self hypnosis and communication with the subconscious mind. In addition, it describes programming the subconscious and free self hypnosis. It will help you in learning hypnosis.

Having made myself comfortable in bed, I lie on my back and use diaphragmatic breathing to relax physically and mentally (breathing with your diaphragm is one of the most effective breathing and relaxation techniques).

After counting the first few cycles, physically I just follow the rhythm that this has set whilst I relax my mind by imagining a favourite, safe, inspiring and relaxing place.

For me this is a spot in the Yorkshire Dales and as I imagine myself there I feel very relaxed and calm.

A key point is to create in your mind the feelings of being calm and relaxed, safe and secure, as you mentally visit your favourite place, your “sanctuary”.

Make your image as vivid as you can using all of your senses. See your sanctuary in detail and full colour. Hear any sounds, or smell any smells, that would be there. Touch what can be touched and feel the wind or sun (or whatever would apply in your sanctuary).

Vividly imagine that you are really there whilst, all the time, you are using diaphragmatic breathing and building your self hypnosis state.

After a little practice you will easily be able to visit your sanctuary in your mind at will. To start with, though, you may want to include a description of your sanctuary in your self hypnosis script.

Next, Step 2: DEEPEN:

To relax further into a trance state, from my self hypnosis script, I use my breathing again and count backwards from 7 to 1, as follows:

I breathe in slowly and, as I do so, I say to myself, “number 7”. As I breathe out slowly, I say to myself, “deeper, deeper, deeper, down, down, down”. I breathe in slowly again and say, “number 6”, and as I breathe out slowly, I say, “deeper, deeper, deeper, down, down, down”.

I continue this pattern of breathing and counting down and saying, “deeper, deeper, deeper, down, down, down” until I arrive at zero.

Then I continue to DEEPEN my relaxation and self hypnosis trance state in combination with beginning my Step 3: TRANCEWORK, as follows:

With my eyes closed, I visualise and verbalise in my mind the following suggestions for programming the subconscious that I have prepared in my self hypnosis script:

To start with, I say to myself, “Every time I say the word ‘now’, I relax more deeply into self hypnosis and every time I say the word, ‘down’, I feel sleepier and sleepier.

Now, I imagine a large green dustbin. large enough to put into it anything I want to. this bin has a green lid that can be clipped down tight.

I think of anything that is troubling me, anything that I feel anxious about, and anything that would interfere with my self hypnosis and natural deep sleep, and I put it into the green dustbin.

Now I put on the lid and fasten it tightly so that nothing can get out.

I easily pick up the dustbin and move it far away from me, out of sanctuary (out of sight and out of mind), and I know that there is nothing here now to disturb my natural sleep.

Now, my self hypnosis script requires me to imagine that I am standing in an empty room on the seventh floor of a building and that the walls and floor and ceiling are all painted a bright red colour. The number 7 is painted in white on one of the walls and I imagine myself vividly in that situation feeling very calm and relaxed.

Then, from my self hypnosis script, I describe the following verbally to myself whilst visualising the scene, and my actions, vividly in my mind:

“Now, I walk through this red room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

I step onto the escalator and begin to go down to the sixth floor.

As I am going down to the sixth floor, I say the words, ‘deep sleep, sleep deep - deep sleep, sleep deep - deep sleep, sleep deep’ (sometimes I will repeat this phrase up to 7 times, very slowly and with a sleepy voice).

And as I say the words, ‘deep sleep, sleep deep’, I feel sleepier and sleepier, and I now picture myself yawning and gently rubbing my eyes which are feeling very tired and just wanting to go to sleep. go to sleep. go to sleep.

And as I say the words, ‘deep sleep, sleep deep’, I know that I am going deeper into self hypnosis and this guarantees that I sleep soundly with high quality, healing, deeply relaxing rest for all aspects of my body and mind.

I know that I go down into natural health-giving deep sleep easily without having to try - all I have to do is relax and let go....go to sleep.....go to sleep.

And now, as I say the words, “deep sleep, sleep deep”, I know that at 6am in the morning (or whatever time I wish to awaken in the morning), I awake feeling totally relaxed, refreshed, re-invigorated, rejuvenated, re-energised and raring to go.

(My self hypnosis script requires me to imagine that) I have now reached the sixth floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted a bright orange colour. The number 6 is painted in black on one of the walls.

I walk through this orange room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

I step onto the escalator and begin to descend to the fifth floor.

As I am going down to the fifth floor, I say the words, “I choose to be totally relaxed and completely calm. I choose self hypnosis. I feel so sleepy. I want to go to sleep. I want to go to sleep now. I choose deep sleep”.

And as I say the words, ‘I choose deep sleep’, I know that I am totally relaxed in sleep. And I know that I enjoy sleep and I look forward to sleeping and I welcome the delight of natural restful deep sleep.....go to sleep.....go to sleep.....go to sleep.

Now, (my self hypnosis script requires me to imagine that) I have reached the fifth floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted a bright sunshine yellow colour. The number 5 is painted in black on one of the walls.

I walk through this yellow room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

And as I say the words, ’deep sleep, sleep deep’, I know that every time I breathe out, I breathe out everything that might stop me sleeping deeply and every time I breathe in, I breathe in sleepiness and letting go and deep relaxation - and this happens naturally and easily in self hypnosis, with no effort on my part.

And, as I say the words, “deep sleep, sleep deep”, I know that at 6am in the morning, I awake feeling totally relaxed, refreshed, re-invigorated, rejuvenated, re-energised, at my best and raring to go.

And I now feel sleepier and sleepier. feeling completely calm and drowsy and wanting to go down into natural deep sleep. wanting to sleep. wanting to sleep now. go to sleep. go to sleep. go to sleep.

Now (my self hypnosis script requires me to imagine that) I have reached the fourth floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted a lovely grassy green colour. The number 4 is painted in white on one of the walls.

I walk through this green room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

I step onto the escalator and begin to descend to the third floor.

As I am going down to the third floor, I say the words, “I choose to be totally relaxed and completely calm. I choose self hypnosis.

I choose to sleep deep and awaken refreshed, relaxed, re-invigorated and raring to go. I choose natural deep sleep knowing that I fall asleep, and stay asleep, easily whenever I want to.

And as I say the words, ‘I choose deep sleep’, I know that I am totally relaxed in sleep . I welcome the delight of self hypnosis and natural restful sleep and I know that I have a great night’s sleep - every night. go to sleep. go to sleep. go to sleep".

Now (my self hypnosis script requires me to imagine that) I have reached the third floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted a sky blue colour. The number 3 is painted in white on one of the walls.

I walk through this blue room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong. I step onto the escalator and begin to descend to the second floor.

As I am going down to the second floor, I say the words, ‘deep sleep, sleep deep - deep sleep, sleep deep - deep sleep, sleep deep’. And, as I say the words, “deep sleep, sleep deep”, I know that at 6am in the morning, I awake feeling totally relaxed, refreshed, re-invigorated, rejuvenated, re-energised and raring to go.

Now, as I say the words, ‘deep sleep, sleep deep’, I know that this guarantees that I let go of all that happened today and I go down into deep, health-giving, natural sleep. warm and safe. warm and safe. totally relaxed and completely calm, deep into self hypnosis.

And I now feel sleepier and sleepier. my eyes feel so tired and sleepy. I am feeling completely calm and drowsy and wanting to go to sleep now. go to sleep now. relaxed. relaxed. relaxed. go to sleep now.

Now (my self hypnosis script requires me to imagine that) I have reached the second floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted an indigo colour. The number 2 is painted in white on one of the walls.

I walk through this indigo room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

I step onto the escalator and begin to descend to the first floor.

As I am going down to the first floor, I say to myself, I choose to be totally relaxed and completely calm. I choose self hypnosis. I choose to sleep deep and awaken refreshed, relaxed, re-invigorated and raring to go.

And as I say the words, ‘I choose deep sleep’, I know that I am totally relaxed in sleep and I choose to have a great night’s sleep every night. I go to sleep now. I go to sleep now. I go to sleep now.

Now (my self hypnosis script requires me to imagine that) I have reached the first floor and I step off the escalator.

I notice that the walls and floor and ceiling of this room are all painted a violet colour. The number 1 is painted in white on one of the walls.

I walk through this violet room until I arrive at an escalator marked ‘down’. The escalator is a silver colour and it is very safe and secure and strong.

And as I say the words, ‘deep sleep, sleep deep’, I know that self hypnosis guarantees that I sleep soundly with high quality, healing, deeply relaxed rest for all aspects of my body and mind.

And now, as I say the words, “deep sleep, sleep deep”, I know that at 6am in the morning, I awake feeling totally relaxed, refreshed, re-invigorated, rejuvenated, re-energised and raring to go”.

And I feel sleepier and sleepier. I am feeling completely calm, totally relaxed and drowsy. I am feeling safe and warm and so sleepy. so sleepy. and I must go to sleep now. I go to sleep easily now. I go to sleep easily and deeply now.

Step 4: EMERGING FROM TRANCE:

This step, emerging from trance, is redundant for me when using the above of self hypnosis scripts as I simply go into a deep restful natural sleep before I reach the end of my prepared self hypnosis script.

When using self hypnosis for other issues, however, you will need to emerge from your trance state.

Emerging from trance is a good time to include some brief post self hypnosis suggestions, boost your self esteem and prime receptivity for your next self hypnosis session.

For example:

My self hypnosis script requires me to say to myself, “well done, excellent work. it is now time to end this self hypnosis session. When I finish counting up from one to five I will open my eyes and be wide awake, refreshed, relaxed and alert.

I will be out of self hypnosis and every part of me will be back to normal in every way except that I will believe and do the things I have suggested and I will expand the benefits of achieving my goals throughout my life.

* number one - beginning to come up out of self hypnosis slowly, feeling very confident with a great sense of satisfaction as I achieve and maintain my goals.

* two - coming up out of self hypnosis. Feeling very good about myself, feeling in control, feeling an achiever, enjoying achieving all my goals.

* three - feeling wonderful. Knowing that as the days, weeks and months go by I am achieving the future of my choice.

* I know that I own my sleep and I take personal responsibility for improving it

* I deal with every thing with confidence and success and I know that I am achieving my sleep improvement goal

* I let go of all that happened today and go into deep, health-giving, natural sleep

* I choose to be totally relaxed and completely calm

* I choose to have a great night’s sleep every night

3. examples of mental movies, pictures, metaphors and images to use during self hypnosis - in the example self hypnosis script above, the major metaphor used is that of an escalator going down and using the seven colours of the rainbow for the seven floors of the building.

The dustbin is also a mental movie / metaphor.

Pictures and metaphors match how the subconscious mind works and are the language of the subconscious (rather than the words and numbers used by the conscious mind). Be sure to prepare your self hypnosis script accordingly.

4. a mental mantra - that is, a short phrase for repetition during self hypnosis that sends a key message to your creative subconscious mind.

In the example self hypnosis script above, the phrase, “deep sleep, sleep deep”, is used as a mental mantra

5. trigger words that you use to communicate to your unconscious mind what you want.

Prepare your session by writing out your self hypnosis script and including suggestions, imagery and metaphors that match your needs and the changes you want to make, as illustrated in this online free self hypnosis example.

There is no formula for doing this and you may find that you will need to try it out, modify your self hypnosis script, try it again a few times before you are satisfied with it.

At first sight, it probably seems that there is a lot to remember to be able to recite your self hypnosis script in your head during a self hypnosis session.

In practice, you will find, with frequent repetition, that your mind will easily remember your prepared self hypnosis script.

As an alternative, prepare an audio tape, MP3 file etc. that you can play back to yourself (if you do this, you may want to change the word “I” in your self hypnosis script to the word “you”).

With regard to expressing your goals, and writing suggestions to include in your self hypnosis script:

* make them positive - avoid expressions such as “can’t” or “won’t” or “I hope” or “I’ll try”

* refer to suggestions as if already achieved and in the present - for example, in the self hypnosis script above:

"Fantastic site to discover and develop personal abilities and goals. This is critical for anyone beginning a career or experiencing a life altering event when analysis of self will provide clear direction and a 'nudge' towards happiness" - Debra, USA
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